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Soybean raw vs Black turtle bean - In-Depth Nutrition Comparison

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A recap on differences between Soybean raw and Black turtle bean

  • Soybean raw is higher than Black turtle bean in Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B2, Magnesium, Vitamin B1, Potassium, and Zinc.
  • Soybean raw covers your daily Iron needs 161% more than Black turtle bean.
  • Soybean raw contains 16 times more Vitamin B2 than Black turtle bean. While Soybean raw contains 0.87mg of Vitamin B2, Black turtle bean contains only 0.056mg.

Food varieties used in this article are Soybeans, mature seeds, raw and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Soybean raw vs Black turtle bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
8
:
0
Black turtle bean
Black turtle bean
Contains more Calcium +403.6%
Contains more Iron +450.9%
Contains more Magnesium +471.4%
Contains more Phosphorus +363.2%
Contains more Potassium +315%
Contains less Sodium -33.3%
Contains more Zinc +543.4%
Contains more Copper +516.4%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Calcium +403.6%
Contains more Iron +450.9%
Contains more Magnesium +471.4%
Contains more Phosphorus +363.2%
Contains more Potassium +315%
Contains less Sodium -33.3%
Contains more Zinc +543.4%
Contains more Copper +516.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
9
:
1
Black turtle bean
Black turtle bean
Contains more Vitamin A +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +288.4%
Contains more Vitamin B2 +1453.6%
Contains more Vitamin B3 +208%
Contains more Vitamin B5 +205%
Contains more Vitamin B6 +389.6%
Contains more Folate +336%
Contains more Vitamin K +1324.2%
Equal in Vitamin E - 0.87
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +288.4%
Contains more Vitamin B2 +1453.6%
Contains more Vitamin B3 +208%
Contains more Vitamin B5 +205%
Contains more Vitamin B6 +389.6%
Contains more Folate +336%
Contains more Vitamin K +1324.2%
Equal in Vitamin E - 0.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Black turtle bean
Black turtle bean
Contains more Protein +346.1%
Contains more Fats +5597.1%
Contains more Carbs +23.9%
Contains more Other +252.9%
Contains more Water +669.8%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +346.1%
Contains more Fats +5597.1%
Contains more Carbs +23.9%
Contains more Other +252.9%
Contains more Water +669.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +14580%
Contains more Polyunsaturated fat +7453.7%
Contains less Saturated Fat -96.9%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +14580%
Contains more Polyunsaturated fat +7453.7%
Contains less Saturated Fat -96.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean raw Black turtle bean
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Black turtle bean Opinion
Net carbs 20.86g 16.05g Soybean raw
Protein 36.49g 8.18g Soybean raw
Fats 19.94g 0.35g Soybean raw
Carbs 30.16g 24.35g Soybean raw
Calories 446kcal 130kcal Soybean raw
Sugar 7.33g 0.32g Black turtle bean
Fiber 9.3g 8.3g Soybean raw
Calcium 277mg 55mg Soybean raw
Iron 15.7mg 2.85mg Soybean raw
Magnesium 280mg 49mg Soybean raw
Phosphorus 704mg 152mg Soybean raw
Potassium 1797mg 433mg Soybean raw
Sodium 2mg 3mg Soybean raw
Zinc 4.89mg 0.76mg Soybean raw
Copper 1.658mg 0.269mg Soybean raw
Vitamin A 22IU 6IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.87mg Black turtle bean
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.225mg Soybean raw
Vitamin B2 0.87mg 0.056mg Soybean raw
Vitamin B3 1.623mg 0.527mg Soybean raw
Vitamin B5 0.793mg 0.26mg Soybean raw
Vitamin B6 0.377mg 0.077mg Soybean raw
Folate 375µg 86µg Soybean raw
Vitamin K 47µg 3.3µg Soybean raw
Tryptophan 0.591mg 0.097mg Soybean raw
Threonine 1.766mg 0.344mg Soybean raw
Isoleucine 1.971mg 0.361mg Soybean raw
Leucine 3.309mg 0.653mg Soybean raw
Lysine 2.706mg 0.562mg Soybean raw
Methionine 0.547mg 0.123mg Soybean raw
Phenylalanine 2.122mg 0.442mg Soybean raw
Valine 2.029mg 0.428mg Soybean raw
Histidine 1.097mg 0.228mg Soybean raw
Saturated Fat 2.884g 0.089g Black turtle bean
Monounsaturated Fat 4.404g 0.03g Soybean raw
Polyunsaturated fat 11.255g 0.149g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
17%
Black turtle bean
Minerals Daily Need Coverage Score
252%
Soybean raw
47%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 7.01g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 2.795g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.